Senior Citizen Exercise: How to Get Started and Exercise Myths

Physical activity is important – at every age. Getting started exercising doesn’t have to be difficult but it does require a little knowledge to do it right. Before you begin an exercise program, we need to cover a few things.

Growing older is not for wimps. The body goes through even more changes than when you experienced puberty. It can seem almost like an appliance whose warranty has just expired. Everything that can go wrong seems to start going wrong. The idea is to slow the rate of these changes and enjoy the greatest quality of life you can for as long as you can.

You are not a stove or dryer, but your body is a machine. To keep it running in tiptop shape for your entire life, it needs the right amount of maintenance and attention. When we were twenty, we could go without paying a lot of attention to the care of our body, but lack of exercise has a more profound effect on us when we reach fifty and beyond. Don’t fret though. The human body responds well to good food and lots of movement. You can feel invigorated even after you get older, but with more wisdom about how to keep your body running smoothly.

 So let's learn several things to do before you begin an exercise program, especially if you have been living a sedentary life for some time.

1. Visit your doctor – This point can’t be stressed enough. As we age, our bodies change. We are prone to different problems and conditions. Checking with a doctor can ensure that you are in the best health possible to be starting an exercise routine. Your doctor will also be able to guide you with any special restrictions in diet and movement.

2. Know your limitations – No one likes to admit that there are things they can’t do but it will keep you from getting injured or worse. If you have joint problems, find exercises that work the muscles without putting undue stress on the knees, hips, shoulders, lower back, or elbows.

 3. Start slowly – We can all learn something from the story of the tortoise and the hare. Slow and steady really does win the race – the race of being fit for life. You are more likely to stick with physical activity when you ease into it and find your own comfortable pace.

4. Investigate what activities you can do – If you have arthritis, signing up for a step aerobics class may not be the wisest thing. Based on your medical clearance and any limitations you currently have, choose an exercise that will give you the benefits without causing you further injury or distress.

5. Consider your nutrition – All the exercise in the world won’t help you if you are still eating those hamburgers and chocolate shakes you enjoyed in your younger years. Learn how to adjust your eating habits to make every move and every meal count. Of course you need to eat properly and quickly lose weight if you need to in order to maximize your health prospects.

6. If you are overweight consider engaging in a weight loss program – Excess body weight is the cause of numerous, if not the majority of health problems you can encounter and being overweight will cause you to deteriorate at a much faster rate than you otherwise would.

Now that we have discussed several things that you should do before you get started, we will dispel several myths about exercise in older adults. Remember, dieting and exercise will work to significantly slow that rate of physical decline that all of us experience as we age. It will also service to enhance your quality of life, so you can get greater enjoyment out of your “golden” years.

As we discussed earlier, diet and exercise is most important for people over fifty years in age because the rate of change in your body is greatest in these years and your ability to slow these changes is greatest if you keep your body active during this period of your life.

If you are an older adult, it is important for you to know that those negative stories about starting an exercise program are not quite true. Why does getting older have to mean that you are relegated to a rocking chair? No one wants to be put out to pasture unless they are a cow. Since you are not, getting older doesn’t have to rob you of your independence or your carefree lifestyle. Seniors can improve the quality of their lives with physical activity.

Fitness is important to all of us no matter what our age. You can almost feel the hands of time turn back when you keep your body in the best shape possible. The younger generation seems to be adopting a sedentary lifestyle now. They spend hours sitting in front of video games. As a role model, you can set an example to the youth of today that getting and staying healthy is the best way to have the life that you want.

So, to get you moving and motivating others, we have to combat those myths about exercise and getting older.

1. “I am too old to start working out.” This is FALSE. You are never too old to perform some sort of physical activity to better your health. In the beginning, you may have a few restrictions depending on your present condition, but that doesn’t have to stop you.

2. “Aerobics are too rigorous and I could break a hip.” Many hip fractures in the elderly are due to falls not exercising. And, aerobics doesn’t have to be a high impact, jumping-jack session. Light to moderate aerobic activity keeps your body moving and improves conditioning so you can handle a more intense session at some time in the future. By the way, aerobics are a great way to enjoy rapid weight loss and the benefits that accrue from losing weight.

3. “Exercise at my age can cause a heart attack.” Exercise can actually reduce your risk of heart disease, but it's definitely important to check with your doctor before beginning any exercise program. Stick to your doctor's recommendations and you are more likely to succeed.

4. “I weigh too much.” This is one of the best reasons to exercise. It is true that our metabolisms slow down as we age, but that can also be corrected with proper diet and strength training exercises. You can still lose weight and feel great. There are always exercises that you can if you're overweight until you feel comfortable doing more.

5. “I will hurt myself if I lift weights.” Strength training is the best way to increase your metabolism, strengthen you bones and build muscle. You can start with dumbbells weighing as little as 2 pounds each and do simple exercises that will result in toned muscles and strengthened bones.

What have you been told about exercise? If it is any of the above quotes, then you have fallen for the myth. If you want to get active, go ahead. Get fit for life!